All years
2021	No activities
2020	153x	32 km/week 137 km/month	1 649,68 km	6d 13:47:11	5:44/km	10.595 m	75 %	101 %	45.06	55.26	239 W	16243	100419 kcal	176 spm	0.98 m
2019	290x	72 km/week 312 km/month	3 745,71 km	12d 21:55:54	4:58/km	14.335 m	75 %	105 %	55.98	61.00	293 W	30918	214223 kcal	183 spm	1.10 m
2018	162x	47 km/week 204 km/month	2 442,50 km	8d 11:37:48	5:00/km	7.269 m	78 %	119 %	53.66	55.64	343 W	20393	157434 kcal	183 spm	1.09 m
2017	78x	19 km/week 83 km/month	1 001,33 km	3d 13:32:47	5:08/km	3.100 m	78 %	94 %	51.04			7133	78876 kcal	183 spm	1.06 m
2016	50x	11 km/week 46 km/month	557,55 km	2d 08:00:53	6:02/km	5.697 m	84 %	97 %	34.92			5435	53007 kcal	173 spm	0.95 m
2015	43x	8 km/week 36 km/month	431,50 km	1d 21:24:25	6:19/km	3.955 m	84 %	95 %	40.64			4333	45516 kcal
2014	No activities
2013	7x	2 km/week 9 km/month	108,43 km	7:22:57	4:05/km	1.243 m					349 W	1929	6496 kcal
2012	14x	5 km/week 22 km/month	227,41 km	16:53:24	4:27/km	2.528 m						4417	14865 kcal

	2012	2013	2017	2018	2019
1 000m	---	---	---	---	---
3 000m	---	---	---	---	---
5,0 km	18:52 2x	---	---	18:49 1x	18:21 2x
10,0 km	38:23 5x	37:35 1x	41:59 2x	41:39 1x	37:16 6x
21,1 km	1:25:26 1x	1:23:07 1x	---	1:27:10 1x	1:22:06 1x
42,2 km	3:27:40 1x	---	---	3:17:28 1x	2:51:35 1x
In total	14x	7x	2x	5x	10x

January, 2019, 1. week

You can select any time range by selecting two dates.

Show selection

		Type	Title	Time	Distance	Duration	Pace	Elev.	avg. HR	max. HR	VO₂max	VO₂max	VO₂max (file)	Power	TRIMP	Energy	Cadence	Stride length	Windchill	Equipment
	01.01 Tue	TDL	New year's run	10:32	5,20 km	23:11	4:28/km	21 m	87 %	94 %		49.61	51.77		62	324 kcal	186 spm	1.21 m	2 °C	New Balance 1400 v6
	02.01 Wed
	03.01 Thu
	04.01 Fri
	05.01 Sat	DL		08:59	13,03 km	1:01:52	4:45/km	28 m	89 %	94 %		44.52	51.82		175	880 kcal	182 spm	1.16 m	2 °C	New Balance 1400 v6
	06.01 Sun	DL	Laufgruppe SC DJK	07:47	14,40 km	1:18:31	5:27/km	38 m	72 %	85 %		51.30	53.15		104	788 kcal	174 spm	1.05 m	3 °C	New Balance 1500 v3
	07.01 Mon	DL	lunch break	12:13	10,45 km	49:06	4:42/km	11 m	84 %	94 %		49.03	53.59		116	680 kcal	180 spm	1.18 m	2 °C	Saucony Fastwitch 8
	08.01 Tue
	09.01 Wed	DL	lunch break	12:11	10,57 km	51:56	4:55/km	16 m	76 %	97 %		54.01	54.81		86	637 kcal	176 spm	1.16 m	-2 °C	New Balance 1400 v6
	10.01 Thu
	11.01 Fri
	12.01 Sat	TDL		08:27	10,01 km	43:53	4:23/km	32 m	90 %	95 %		48.24	54.20		132	732 kcal	190 spm	1.20 m	1 °C	New Balance 1500 v3
		WA	Cool down	09:14	1,01 km	5:23	5:20/km	5 m	85 %	87 %		42.03	53.93		12	82 kcal	176 spm	1.07 m	1 °C	New Balance 1500 v3
	13.01 Sun	DL	Laufgruppe SC DJK	07:47	19,32 km	1:44:20	5:24/km	61 m	71 %	78 %		52.44	55.10		142	1054 kcal	176 spm	1.05 m	3 °C	New Balance 1400 v6
	14.01 Mon
	15.01 Tue	TDL	lunch break	12:10	8,15 km	34:39	4:15/km	12 m	89 %	95 %		50.98	55.24		101	537 kcal	192 spm	1.23 m	-1 °C	Saucony Fastwitch 8
	16.01 Wed		Langhantel Power-...	17:00		1:00:00			53 %	78 %					30	450 kcal	51 rpm
			Blackroll®Moves	18:15		1:00:00			56 %	88 %					42	280 kcal	53 rpm
	17.01 Thu
	18.01 Fri
	19.01 Sat
	20.01 Sun	DL	Laufgruppe SC DJK	07:47	16,50 km	1:27:49	5:19/km	44 m	76 %	87 %		48.55	54.71		151	1108 kcal	178 spm	1.06 m	-15 °C	New Balance 1400 v6
	21.01 Mon
	22.01 Tue	DL	lunch break	12:11	10,41 km	53:17	5:07/km	11 m	79 %	86 %		48.03	54.61		106	718 kcal	176 spm	1.11 m	-6 °C	New Balance 1400 v6
	23.01 Wed		Langhantel Power-...	17:00		1:00:00			51 %	75 %					31	450 kcal	57 rpm
			Blackroll®Moves	18:14		1:00:11			46 %	70 %					24	281 kcal	60 rpm
	24.01 Thu
	25.01 Fri	LL		15:10	20,11 km	1:32:32	4:36/km	44 m	85 %	88 %		49.44	54.90		229	1332 kcal	188 spm	1.16 m	-7 °C	New Balance 1400 v6
	26.01 Sat
	27.01 Sun	DL	Laufgruppe SC DJK	07:48	18,00 km	1:41:16	5:38/km	56 m	69 %	81 %		51.29	55.29		128	983 kcal	176 spm	1.01 m	2 °C	New Balance 1500 v3
	28.01 Mon	DL	lunch break	12:12	10,47 km	51:28	4:55/km	11 m	81 %	91 %		49.55	55.17		107	698 kcal	178 spm	1.14 m	-1 °C	New Balance 1400 v6
	29.01 Tue
	30.01 Wed		Langhantel Power-...	17:00		1:00:15			54 %	75 %					36	452 kcal	56 rpm
			Blackroll®Moves	18:15		1:00:00			52 %	69 %					32	280 kcal	62 rpm
	31.01 Thu
	01.02 Fri	TDL	1k EL - 10k TDL	14:32	11,01 km	47:55	4:21/km	24 m	86 %	96 %		51.93	55.48		129	710 kcal	190 spm	1.21 m	0 °C	New Balance 1500 v5
		WA	Auslaufen	15:22	4,05 km	20:04	4:57/km	12 m	86 %	88 %		44.42	55.17		51	297 kcal	180 spm	1.12 m	1 °C	New Balance 1500 v5
	02.02 Sat
	03.02 Sun	LL	Laufgruppe SC DJK	07:50	25,15 km	2:13:44	5:19/km	47 m	72 %	86 %		52.37	56.47		195	1406 kcal	180 spm	1.04 m	-5 °C	New Balance 1400 v6
	04.02 Mon
	05.02 Tue	DL	Mittagspause	12:14	8,12 km	36:47	4:32/km	15 m	86 %	97 %		49.43	55.97		97	555 kcal	186 spm	1.19 m	-2 °C	New Balance 1500 v5
	06.02 Wed		Langhantel Power-...	16:59		1:00:16			48 %	65 %					23	452 kcal
			Blackroll®Moves	18:13		1:00:52		2 m	47 %	68 %					22	284 kcal
	07.02 Thu	RG	Mittagspause	12:13	10,43 km	52:05	5:00/km	16 m	73 %	82 %		55.51	56.91		76	635 kcal	178 spm	1.13 m	5 °C	Saucony Fastwitch 8
	08.02 Fri	DL	MLR- LG Ems meets...	14:46	18,10 km	1:25:03	4:42/km	36 m	82 %	92 %		51.46	56.79		179	1193 kcal	184 spm	1.16 m	5 °C	New Balance 1500 v5
	09.02 Sat
	10.02 Sun	LL	Laufgruppe SC DJK	07:47	25,31 km	2:15:05	5:20/km	127 m	71 %	87 %		53.33	57.39		180	1436 kcal	180 spm	1.04 m	2 °C	New Balance 1400 v6
	11.02 Mon	TDL	lunch break (5k @...	12:11	10,38 km	44:03	4:15/km	12 m	84 %	93 %		56.14	57.85		104	649 kcal	194 spm	1.21 m	1 °C	Saucony Fastwitch 8
	12.02 Tue	DL	Mittagspause	12:11	10,46 km	49:09	4:42/km	11 m	72 %	87 %		60.94	59.49		69	613 kcal	184 spm	1.16 m	1 °C	New Balance 1500 v5
	13.02 Wed		Langhantel Power-...	17:00		1:00:17			50 %	70 %					28	452 kcal	57 rpm
			Blackroll®Moves	18:12		1:00:30			44 %	68 %					18	282 kcal
	14.02 Thu
	15.02 Fri	WA	Warm up	16:07	6,65 km	36:48	5:32/km	27 m	67 %	73 %		54.48	59.41		41	408 kcal	172 spm	1.05 m	17 °C	New Balance 1500 v5
		IT	8x 500m IV mit 2'...	16:48	4,17 km	15:11	3:38/km	35 m	83 %	95 %		69.10	59.88		35	217 kcal	196 spm	1.40 m	17 °C	New Balance 1500 v5
		WA	Cool down	17:27	6,45 km	33:16	5:09/km	29 m	79 %	83 %		47.75	58.64		64	487 kcal	180 spm	1.08 m	16 °C	New Balance 1500 v5
	16.02 Sat
	17.02 Sun	LL	Laufgruppe SC DJK	07:46	25,25 km	2:17:48	5:27/km	93 m	68 %	86 %		54.82	59.92		163	1317 kcal	180 spm	1.02 m	-6 °C	New Balance 1500 v3
			Vitamin D tanken	15:16	6,41 km	1:31:07	4,2 km/h	10 m	45 %	63 %					30	516 kcal
	18.02 Mon	DL	lunch break	12:10	10,47 km	47:16	4:31/km	11 m	85 %	95 %		51.02	58.73		117	740 kcal	188 spm	1.18 m	13 °C	Saucony Fastwitch 8
	19.02 Tue	DL	lunch break	12:12	10,40 km	50:14	4:50/km	11 m	74 %	92 %		57.25	58.93		78	651 kcal	182 spm	1.14 m	5 °C	New Balance 1400 v6
	20.02 Wed		Langhantel Power-...	16:59		1:00:43			49 %	69 %					28	455 kcal	51 rpm
			Blackroll®Moves	18:12		1:00:04			48 %	76 %					26	280 kcal
	21.02 Thu	DL	lunch break	12:11	10,43 km	50:23	4:50/km	18 m	75 %	83 %		55.70	59.00		83	676 kcal	180 spm	1.15 m	7 °C	New Balance 1500 v3
	22.02 Fri	WA	Warm up	16:09	6,59 km	37:07	5:38/km	32 m	69 %	73 %		51.87	58.27		45	432 kcal	176 spm	1.01 m	8 °C	New Balance 1400 v6
		IT	LG Ems meets LVO ...	16:52	4,10 km	14:15	3:29/km	33 m	84 %	94 %		72.48	58.92		34	200 kcal	202 spm	1.42 m	11 °C	New Balance 1400 v6
		WA	Cool down	17:29	5,76 km	30:14	5:15/km	24 m	79 %	83 %		47.14	58.05		57	432 kcal	182 spm	1.05 m	8 °C	New Balance 1400 v6
	23.02 Sat
	24.02 Sun	LL	Laufgruppe SC DJK	07:43	24,37 km	2:07:17	5:13/km	73 m	71 %	85 %		54.63	59.07		173	1373 kcal	180 spm	1.06 m	-6 °C	New Balance 1500 v5
	25.02 Mon
	26.02 Tue	DL	lunch break	12:14	10,13 km	44:23	4:23/km	8 m	80 %	89 %		57.60	59.50		91	628 kcal	184 spm	1.24 m	13 °C	Saucony Fastwitch 8
	27.02 Wed	DL	way to gym	16:58	13,26 km	1:00:56	4:36/km	23 m	79 %	88 %		55.40	59.58		118	850 kcal	184 spm	1.18 m	19 °C	New Balance 1500 v5
			Blackroll®Moves	18:13		1:00:02			39 %	65 %					14	280 kcal
		WA	Wenn aus cool dow...	19:17	1,21 km	5:24	4:28/km	8 m	93 %	99 %		45.08	58.96		19	93 kcal	188 spm	1.19 m	14 °C	New Balance 1500 v5
	28.02 Thu	DL	lunch break (HF ü...	12:15	8,10 km	40:18	4:59/km	17 m	79 %	86 %		50.30	59.16		77	561 kcal	180 spm	1.12 m	11 °C	Saucony Fastwitch 8
	01.03 Fri	WA	Warm up	16:10	6,66 km	37:44	5:40/km	31 m	68 %	73 %		51.94	58.51		45	416 kcal	172 spm	1.03 m	1 °C	New Balance 1400 v6
		IT	6x 500m + 4x 200m...	16:52	3,94 km	12:58	3:17/km	37 m	83 %	93 %		78.49	59.00		31	170 kcal	206 spm	1.48 m	1 °C	New Balance 1400 v6
		WA	Cool down	17:32	6,66 km	36:27	5:28/km	37 m	79 %	98 %		44.45	58.47		74	502 kcal	178 spm	1.03 m	0 °C	New Balance 1400 v6
	02.03 Sat
	03.03 Sun	LL	Laufgruppe SC DJK	07:48	25,55 km	2:22:30	5:35/km	109 m	66 %	87 %		55.46	58.89		157	1232 kcal	176 spm	1.02 m	5 °C	New Balance 1500 v3
	04.03 Mon
	05.03 Tue	DL	lunch break (neue...	12:12	10,11 km	47:48	4:44/km	13 m	74 %	97 %		58.25	59.37		76	609 kcal	182 spm	1.16 m	2 °C	Saucony Fastwitch 8
	06.03 Wed		Langhantel Power-...	16:59		1:00:23			49 %	73 %					27	453 kcal	57 rpm
			Blackroll®Moves	18:04		1:00:12		6 m	43 %	69 %					18	281 kcal
	07.03 Thu	DL	windy lunch break ?	12:16	10,43 km	49:12	4:43/km	17 m	76 %	88 %		56.28	59.30		87	657 kcal	182 spm	1.16 m	11 °C	New Balance 1500 v5
	08.03 Fri	DL	MLR	15:34	20,05 km	1:35:55	4:47/km	85 m	77 %	83 %		54.44	59.45		171	1238 kcal	184 spm	1.14 m	5 °C	Saucony Fastwitch 8
	09.03 Sat
	10.03 Sun	WA	Warm up	10:21	3,04 km	17:38	5:48/km	9 m	61 %	65 %		57.99	59.45		14	159 kcal	172 spm	1.00 m	-1 °C	New Balance 1400 v6
		WK	Rund um die Wibbe...	11:00	9,97 km	38:27	3:51/km	25 m	90 %	95 %		56.49	59.54	405 W	116	564 kcal	202 spm	1.28 m	0 °C	New Balance 1400 v6
	11.03 Mon	RG	lunch break (RECOM)	12:12	10,48 km	53:25	5:06/km	11 m	66 %	85 %		61.74	60.68		58	531 kcal	178 spm	1.10 m	-2 °C	New Balance 1500 v5
	12.03 Tue	TDL	lunch break (TDL)	12:00	10,11 km	41:25	4:06/km	11 m	85 %	93 %		56.98	60.52		104	641 kcal	198 spm	1.23 m	1 °C	Saucony Fastwitch 8
	13.03 Wed		Langhantel Power-...	16:58		1:00:01			49 %	71 %					27	450 kcal	55 rpm
	14.03 Thu	DL	lunch break (2k E...	12:10	10,43 km	48:21	4:38/km	22 m	82 %	92 %		51.85	59.36		112	720 kcal	184 spm	1.17 m	1 °C	New Balance 1500 v5
	15.03 Fri
	16.03 Sat	DL	MLR in Ostbevern	06:36	20,02 km	1:33:42	4:41/km	31 m	82 %	91 %		51.69	58.87		199	1309 kcal	186 spm	1.15 m	1 °C	New Balance 1500 v5
	17.03 Sun	LL	Laufgruppe SC DJK	07:50	27,27 km	2:29:03	5:28/km	93 m	68 %	86 %		54.70	58.92		181	1402 kcal	180 spm	1.02 m	3 °C	New Balance 1400 v6
	18.03 Mon
	19.03 Tue	TWL	1k EL - 8k TWL (1...	11:57	10,10 km	42:09	4:10/km	13 m	86 %	94 %		54.67	58.85		112	644 kcal	196 spm	1.22 m	4 °C	New Balance 1500 v3
	20.03 Wed	DL	1k EL - 8k leicht...	12:11	10,10 km	47:27	4:42/km	17 m	71 %	82 %		62.17	60.44		66	562 kcal	182 spm	1.17 m	11 °C	Saucony Fastwitch 8
	21.03 Thu	DL	10k easy	12:06	10,54 km	52:10	4:57/km	17 m	74 %	79 %		55.60	60.19		79	653 kcal	180 spm	1.12 m	13 °C	New Balance 1500 v5
	22.03 Fri
	23.03 Sat	DL	60' ums Dorf	09:07	12,76 km	1:01:42	4:50/km	29 m	74 %	79 %		57.26	60.51		94	774 kcal	182 spm	1.14 m	4 °C	Saucony Fastwitch 8
	24.03 Sun	LL	Sonniger LaLa	07:16	30,13 km	2:38:01	5:15/km	71 m	71 %	83 %		54.83	60.95		215	1605 kcal	180 spm	1.06 m	-1 °C	Adidas adizero Boston 7
	25.03 Mon
	26.03 Tue	IT	2k EL - 5x 1k @03...	12:01	11,31 km	52:07	4:36/km	5 m	81 %	95 %		53.13	60.13		116	735 kcal	186 spm	1.17 m	2 °C	Adidas adizero Boston 7
	27.03 Wed		Langhantel Power-...	17:00		1:00:00			44 %	64 %					16	450 kcal	56 rpm
			Blackroll®Moves	18:12		1:00:56			50 %	74 %					30	284 kcal	58 rpm
	28.03 Thu	DL	Von der Arbeit heim	16:15	17,01 km	1:28:09	5:11/km	30 m	72 %	88 %		54.58	60.18		124	1033 kcal	178 spm	1.08 m	12 °C	New Balance 1500 v5
	29.03 Fri	TDL	3k in - 5k @03:58...	16:09	11,01 km	51:30	4:41/km	38 m	80 %	94 %		53.34	59.48		109	742 kcal	186 spm	1.15 m	18 °C	Adidas adizero Boston 7
	30.03 Sat	DL	Lockerer DL	08:15	13,01 km	1:04:49	4:59/km	47 m	78 %	87 %		51.25	58.82		119	884 kcal	184 spm	1.09 m	5 °C	Saucony Fastwitch 8
				10:04	11,10 km	30:51	21,6 km/h	41 m	72 %	90 %				90 W	44	359 kcal			13 °C
				15:30	10,29 km	25:36	24,1 km/h	29 m	76 %	85 %				113 W	42	334 kcal			17 °C
	31.03 Sun	LL	Laufgruppe SC DJK	07:48	28,01 km	2:27:29	5:16/km	85 m	69 %	82 %		56.17	59.13		182	1386 kcal	182 spm	1.04 m	3 °C	Adidas adizero Boston 7
	01.04 Mon
	02.04 Tue	TDL	1k EL - 6k @03:55	12:00	7,02 km	28:28	4:03/km	2 m	86 %	96 %		56.56	59.02		78	425 kcal	198 spm	1.25 m	14 °C	Saucony Fastwitch 8
		WA	cool down mit 1x ...	12:30	2,30 km	11:33	5:01/km	3 m	85 %	96 %		44.84	58.68		28	172 kcal	178 spm	1.12 m	15 °C	Saucony Fastwitch 8
	03.04 Wed		Langhantel Power-...	16:58		1:04:10			46 %	76 %					24	481 kcal	55 rpm
			Blackroll®Moves	18:15		1:00:00			45 %	74 %					16	280 kcal	59 rpm
	04.04 Thu	DL	lockerer DL	12:22	10,50 km	49:51	4:45/km	11 m	78 %	84 %		53.71	58.93		93	671 kcal	184 spm	1.14 m	2 °C	Adidas adizero Boston 7
	05.04 Fri	FS	15’ in - 6x 3' fa...	15:49	13,54 km	1:00:06	4:26/km	22 m	84 %	95 %		53.13	59.00		143	861 kcal	190 spm	1.19 m	3 °C	Adidas adizero Boston 7
	06.04 Sat	FS	4 Strava Segmente...	08:36	13,50 km	1:02:41	4:39/km	46 m	76 %	92 %		57.51	59.65		113	770 kcal	190 spm	1.13 m	5 °C	New Balance 1500 v5
	07.04 Sun	LL	LaLa zur Ems	07:45	30,14 km	2:37:52	5:14/km	101 m	71 %	97 %		54.98	59.58		215	1668 kcal	184 spm	1.04 m	5 °C	Adidas adizero Boston 7
	08.04 Mon
	09.04 Tue
	10.04 Wed		Langhantel Power-...	16:59		1:02:14			46 %	68 %					23	467 kcal	52 rpm
			Blackroll®Moves	18:10		1:00:23			44 %	65 %					19	282 kcal	63 rpm
	11.04 Thu	TDL	7k TDL	11:35	7,15 km	28:20	3:58/km	11 m	89 %	95 %		55.09	59.09		83	444 kcal	204 spm	1.24 m	4 °C	New Balance 1500 v5
		WA	cool down	12:08	3,01 km	15:40	5:12/km	4 m	82 %	85 %		44.90	58.42		34	227 kcal	176 spm	1.09 m	4 °C	New Balance 1500 v5
	12.04 Fri
	13.04 Sat	TDL	10k @M-Pace	08:31	10,02 km	42:03	4:12/km	14 m	88 %	93 %		52.67	58.47		117	647 kcal	198 spm	1.20 m	-4 °C	Adidas adizero Boston 7
		DL	7k Crescendo Lauf	09:16	7,02 km	33:30	4:46/km	28 m	84 %	104 %		48.37	58.20		80	486 kcal	188 spm	1.11 m	-3 °C	Adidas adizero Boston 7
		WA	Cool down	09:50	1,01 km	5:12	5:09/km	9 m	82 %	97 %		46.77	58.47		11	68 kcal	182 spm	1.07 m	-3 °C	Adidas adizero Boston 7
	14.04 Sun	LL	Laufgruppe SC DJK	07:43	23,30 km	2:03:44	5:19/km	139 m	67 %	81 %		57.40	58.58		140	1040 kcal	182 spm	1.03 m	-4 °C	New Balance 1500 v5
	15.04 Mon	DL	lunch break	12:12	10,51 km	48:08	4:35/km	16 m	77 %	87 %		57.81	60.33		82	588 kcal	186 spm	1.17 m	13 °C	Saucony Fastwitch 8
	16.04 Tue	IT	3x 1k + 1x 300m	12:09	8,34 km	36:15	4:21/km	11 m	84 %	96 %		54.50	60.54		87	513 kcal	190 spm	1.21 m	13 °C	Adidas adizero Boston 7
	17.04 Wed	DL	lunch break	12:04	11,01 km	50:50	4:37/km	12 m	80 %	89 %		54.04	60.67		101	675 kcal	184 spm	1.18 m	16 °C	New Balance 1500 v5
	18.04 Thu	TDL	1k EL - 8k @03:56	12:05	9,05 km	37:02	4:06/km	4 m	86 %	95 %		55.96	61.14		101	536 kcal	196 spm	1.25 m	18 °C	Adidas adizero Boston 7
		WA	cool down	12:43	0,50 km	2:39	5:18/km		81 %	83 %		45.10	61.14		5	35 kcal	172 spm	1.10 m	18 °C	Adidas adizero Boston 7
	19.04 Fri
	20.04 Sat	BL	Am Pehrbach - dow...	06:52	10,26 km	55:37	5:25/km	402 m	73 %	84 %		52.50	60.97		82	621 kcal	180 spm	1.02 m	12 °C	Saucony Fastwitch 8
		BL	Zu den Römergräbern	18:13	11,05 km	59:08	5:21/km	213 m	73 %	82 %		52.56	60.52		85	665 kcal	182 spm	1.03 m	22 °C	Saucony Fastwitch 8
	21.04 Sun			16:17	4,85 km	1:06:16	4,4 km/h	67 m	46 %	68 %					22	267 kcal	59 rpm	0.62 m	21 °C
				19:19	5,37 km	1:08:56	4,7 km/h	329 m	34 %	63 %					8	147 kcal	59 rpm	0.66 m	23 °C
	22.04 Mon	BL	Mosel - downhill ...	13:57	14,20 km	1:12:49	5:08/km	539 m	78 %	89 %		51.07	60.55		135	908 kcal	182 spm	1.07 m	19 °C	Saucony Fastwitch 8
	23.04 Tue	DL	Beine ausschüttel...	16:45	10,01 km	44:02	4:24/km	50 m	77 %	87 %		60.40	62.28		77	577 kcal	190 spm	1.20 m	20 °C	Adidas adizero Boston 7
	24.04 Wed		Langhantel Power-...	16:58		1:05:25			49 %	75 %					28	491 kcal	54 rpm
			Blackroll®Moves	18:15		1:00:44			48 %	68 %					23	283 kcal	57 rpm
	25.04 Thu	IT	2k in - 3x 1k @03...	12:01	8,20 km	35:58	4:23/km	4 m	79 %	95 %		58.08	62.52		73	482 kcal	190 spm	1.20 m	16 °C	Adidas adizero Boston 7
	26.04 Fri	DL	Beine ausschütteln	14:49	12,51 km	1:02:08	4:58/km	30 m	71 %	76 %		58.65	62.63		80	681 kcal	182 spm	1.11 m	14 °C	New Balance 1500 v5
	27.04 Sat
	28.04 Sun	WA	Warm up	11:14	3,18 km	16:10	5:05/km	2 m	69 %	85 %		58.54	62.66		19	179 kcal	178 spm	1.11 m	12 °C	Adidas adizero Boston 7
		WK	36. Zoolauf Münster	11:45	10,00 km	38:13	3:49/km	35 m	93 %	97 %		54.57	62.21	408 W	126	561 kcal	198 spm	1.32 m	12 °C	Adidas adizero Boston 7
	29.04 Mon
	30.04 Tue	TDL	1k in - 8k @04:07...	12:06	9,75 km	41:11	4:13/km	19 m	84 %	93 %		55.98	62.52		101	598 kcal	190 spm	1.25 m	12 °C	New Balance 1500 v5
	01.05 Wed	DL	easy DL am Feiertag	07:44	21,26 km	1:49:32	5:09/km	55 m	69 %	82 %		57.68	62.49		132	1061 kcal	180 spm	1.08 m	4 °C	New Balance 1500 v5
	02.05 Thu
	03.05 Fri	DL	6,5 km Crescendo ...	16:17	23,41 km	1:51:40	4:46/km	58 m	76 %	89 %		55.56	63.37		189	1210 kcal	184 spm	1.14 m	11 °C	Saucony Fastwitch 8
	04.05 Sat
	05.05 Sun	LL	Laufgruppe SC DJK	07:47	26,26 km	2:17:52	5:15/km	54 m	65 %	83 %		60.17	63.25		142	1130 kcal	180 spm	1.06 m	-1 °C	New Balance 1500 v5
	06.05 Mon	TDL	1k in - 6k @03:59...	12:05	8,01 km	32:34	4:04/km	12 m	85 %	93 %		57.55	63.47		82	481 kcal	194 spm	1.27 m	11 °C	Saucony Fastwitch 8
	07.05 Tue
	08.05 Wed		Langhantel Power-...	17:02		1:03:00			45 %	66 %					21	473 kcal	57 rpm
			Blackroll®Moves	18:11		1:02:11			41 %	63 %					14	290 kcal	54 rpm
	09.05 Thu
	10.05 Fri	LL	9k @MRT - 10k eas...	16:01	26,02 km	2:00:02	4:37/km	74 m	79 %	91 %		54.72	63.64		237	1421 kcal	188 spm	1.15 m	13 °C	Adidas adizero Boston 7
	11.05 Sat
	12.05 Sun	LL	LaLa	07:50	26,51 km	2:19:38	5:16/km	129 m	67 %	84 %		57.90	63.46		159	1207 kcal	182 spm	1.04 m	3 °C	New Balance 1500 v5
	13.05 Mon	RG	RECOM	12:11	8,35 km	47:06	5:38/km	16 m	62 %	68 %		58.27	63.46		40	376 kcal	172 spm	1.03 m	13 °C	Adidas adizero Boston 7
	14.05 Tue
	15.05 Wed		b2w	08:41	14,04 km	33:34	25,1 km/h	7 m	73 %	92 %				120 W	51	434 kcal			4 °C
			b2h	16:10	11,87 km	28:33	24,9 km/h	28 m	74 %	81 %				106 W	44	387 kcal			15 °C
			Langhantel Power-...	17:01		1:02:20			49 %	67 %					28	468 kcal	50 rpm
			Blackroll®Moves	18:12		1:03:29			44 %	67 %					20	296 kcal	52 rpm
	16.05 Thu	TDL	10k just 4 fun	12:12	10,10 km	40:20	4:00/km	12 m	88 %	95 %		55.58	63.09		116	631 kcal	198 spm	1.26 m	11 °C	Saucony Fastwitch 8
	17.05 Fri	LL	MLR mit 4,5 km EB	16:00	23,66 km	1:54:58	4:52/km	64 m	78 %	89 %		52.79	62.61		206	1345 kcal	184 spm	1.12 m	15 °C	Adidas adizero Boston 7
	18.05 Sat	DL	easy DL	15:23	10,10 km	52:20	5:11/km	18 m	75 %	81 %		51.58	61.40		82	649 kcal	184 spm	1.05 m	24 °C	Saucony Fastwitch 8
	19.05 Sun	LL	Lala in der Sonne	07:45	29,01 km	2:30:03	5:10/km	72 m	69 %	83 %		57.40	62.02		188	1350 kcal	184 spm	1.05 m	12 °C	New Balance 1500 v5
	20.05 Mon
	21.05 Tue		b2w	06:46	11,40 km	25:42	26,6 km/h	36 m	68 %	84 %				120 W	31	300 kcal			12 °C
			b2h (1st half)	16:52	7,43 km	16:07	27,7 km/h	4 m	72 %	86 %				105 W	23	206 kcal			14 °C
		IT	LVO Training: Ein...	18:01	17,59 km	1:31:12	5:11/km	96 m	73 %	94 %		53.24	63.36		147	914 kcal	180 spm	1.07 m	14 °C	Adidas adizero Boston 7
			b2h (2nd half)	20:10	7,61 km	19:53	23,0 km/h	27 m	43 %	57 %				120 W	1	191 kcal			14 °C
	22.05 Wed		Langhantel Power-...	16:59		1:01:13			44 %	69 %					20	459 kcal	54 rpm
	23.05 Thu	DL	lunch break	11:44	10,05 km	43:55	4:22/km	12 m	81 %	91 %		57.30	63.31		92	634 kcal	188 spm	1.22 m	19 °C	Saucony Fastwitch 8
	24.05 Fri	DL	LG Ems meets LVO	16:30	13,20 km	1:06:46	5:03/km	75 m	73 %	78 %		55.43	62.61		97	790 kcal	180 spm	1.10 m	23 °C	Saucony Fastwitch 8
	25.05 Sat	LL	LaLa alleine	14:06	30,05 km	2:16:58	4:33/km	77 m	81 %	88 %		54.49	62.90		281	1790 kcal	192 spm	1.14 m	15 °C	Adidas adizero Boston 7
	26.05 Sun
	27.05 Mon	DL	10k DL	12:05	10,09 km	45:10	4:29/km	12 m	82 %	94 %		54.07	62.31		101	656 kcal	188 spm	1.19 m	17 °C	New Balance 1400 v6
	28.05 Tue
	29.05 Wed		Langhantel Power-...	17:05		1:00:01			44 %	73 %					19	450 kcal	56 rpm
			Blackroll®Moves	18:14		1:00:12			44 %	66 %					19	281 kcal	58 rpm
	30.05 Thu	DL	easy DL	07:42	20,16 km	1:46:09	5:16/km	85 m	69 %	87 %		56.26	62.01		131	1019 kcal	180 spm	1.06 m	13 °C	Saucony Fastwitch 8
	31.05 Fri	FS	60' DL mit 4x 500...	14:17	13,05 km	57:51	4:26/km	15 m	82 %	95 %		55.25	61.71		125	793 kcal	190 spm	1.19 m	23 °C	Adidas adizero Boston 7
	01.06 Sat	RG	50‘ easy	07:31	10,02 km	50:02	5:00/km	29 m	74 %	80 %		54.58	61.56		76	607 kcal	184 spm	1.09 m	14 °C	New Balance 1500 v5
	02.06 Sun	LL	LaLa mit Bernd un...	07:42	25,07 km	2:11:35	5:15/km	88 m	74 %	86 %		51.83	61.27		199	1387 kcal	182 spm	1.05 m	19 °C	Saucony Fastwitch 8
	03.06 Mon	RG	recom	12:11	8,33 km	49:04	5:53/km	18 m	62 %	66 %		55.25	61.27		44	383 kcal	172 spm	0.99 m	22 °C	New Balance 1500 v5
	04.06 Tue	WA	2,5 km warm-up	11:59	2,50 km	12:42	5:05/km	2 m	66 %	72 %		61.93	61.27		13	126 kcal	174 spm	1.13 m	21 °C	Adidas adizero Boston 7
		IT	8x 400m w/ 400 m ...	12:13	6,01 km	27:44	4:37/km		79 %	95 %		55.04	61.33		56	327 kcal	186 spm	1.17 m	21 °C	Adidas adizero Boston 7
		WA	2,0 km cool down	12:49	2,00 km	10:37	5:19/km	1 m	79 %	83 %		45.93	60.71		20	139 kcal	176 spm	1.07 m	23 °C	Adidas adizero Boston 7
	05.06 Wed		Langhantel Power-...	16:59		1:03:44			45 %	73 %					24	478 kcal	56 rpm
			Blackroll®Moves	18:12		1:02:45			45 %	73 %					23	293 kcal	57 rpm
	06.06 Thu	DL	easy	12:11	9,37 km	47:03	5:01/km	18 m	72 %	89 %		56.75	62.31		66	489 kcal	178 spm	1.12 m	15 °C	Saucony Fastwitch 8
	07.06 Fri	DL	60' easy	17:22	12,66 km	1:01:21	4:51/km	58 m	79 %	85 %		51.62	61.53		120	785 kcal	186 spm	1.11 m	25 °C	New Balance 1500 v5
	08.06 Sat	TDL	20' threshold	09:34	5,01 km	19:36	3:55/km	21 m	88 %	95 %		57.75	61.87		55	287 kcal	204 spm	1.25 m	15 °C	Saucony Fastwitch 8
		WA	15' cool down	09:55	3,12 km	15:48	5:04/km	15 m	76 %	79 %		51.81	61.37		27	202 kcal	178 spm	1.11 m	15 °C	Saucony Fastwitch 8
	09.06 Sun	LL	Laufgruppe SC DJK	07:44	27,80 km	2:23:13	5:09/km	138 m	71 %	86 %		56.23	61.60		199	1382 kcal	184 spm	1.05 m	13 °C	Adidas adizero Boston 7
	10.06 Mon	RG	Laufgruppe SC DJK	07:45	14,35 km	1:17:23	5:24/km	51 m	64 %	70 %		60.00	61.60		75	585 kcal	180 spm	1.03 m	16 °C	Saucony Fastwitch 8
	11.06 Tue		BLACKROLL	15:07	0,55 km	20:04	1,6 km/h	1 m	32 %	41 %					2	32 kcal	75 rpm
		DL	75' easy	16:02	15,38 km	1:16:46	4:59/km	85 m	69 %	78 %		59.63	62.18		97	757 kcal	182 spm	1.10 m	20 °C	New Balance 1400 v6
	12.06 Wed		Langhantel Power-...	16:59		1:02:41			44 %	71 %					22	470 kcal	54 rpm
			Blackroll®Moves	18:14		1:00:30			44 %	65 %					20	282 kcal	60 rpm
	13.06 Thu
	14.06 Fri		b2w	06:54	14,06 km	46:30	18,1 km/h	15 m	65 %	79 %				59 W	49	427 kcal			14 °C
			b2h	12:06	17,12 km	49:43	20,7 km/h	50 m	67 %	82 %				76 W	58	498 kcal			24 °C
		DL	shakin' legs	13:16	8,82 km	41:55	4:45/km	32 m	81 %	85 %		51.82	61.48		86	558 kcal	182 spm	1.16 m	24 °C	Nike Zoom Fly FK
	15.06 Sat	WA	Warm up	14:09	2,26 km	11:06	4:55/km	5 m	71 %	82 %		59.45	61.66		15	126 kcal	174 spm	1.17 m	20 °C	Nike Zoom Fly FK
		WK	Vituslauf (5 km)	14:40	5,00 km	18:21	3:40/km	13 m	92 %	97 %		58.39	62.34	431 W	59	269 kcal	202 spm	1.35 m	21 °C	Nike Zoom Fly FK
		WA	Vituslauf (10 km)...	15:26	10,08 km	46:46	4:38/km	26 m	82 %	91 %		51.82	61.83		102	628 kcal	182 spm	1.18 m	23 °C	Nike Zoom Fly FK
	16.06 Sun	RG	Laufgruppe SC DJK	07:44	17,10 km	1:36:01	5:37/km	74 m	61 %	71 %		59.91	62.34		83	668 kcal	176 spm	1.01 m	16 °C	Saucony Fastwitch 8
	17.06 Mon	RG	1/69 - 50' easy	12:10	9,37 km	49:57	5:20/km	8 m	68 %	76 %		55.70	62.27		60	499 kcal	174 spm	1.08 m	23 °C	Adidas adizero Boston 7
	18.06 Tue		b2w	06:55	15,97 km	47:02	20,4 km/h	29 m	66 %	81 %				66 W	54	468 kcal			19 °C
		TDL	2/69 - 43' @04:16...	12:06	10,05 km	42:51	4:16/km	12 m	84 %	97 %		55.29	62.20		107	611 kcal	190 spm	1.23 m	27 °C	Nike Zoom Fly FK
			b2h	16:25	12,91 km	37:33	20,6 km/h	34 m	57 %	71 %				98 W	25	258 kcal			28 °C
	19.06 Wed		Langhantel Power-...	16:59		1:01:13			46 %	66 %					23	459 kcal	53 rpm
			Blackroll®Moves	18:14		1:00:43			43 %	66 %					19	283 kcal	60 rpm
	20.06 Thu	LL	3/69 - 130‘ easy	07:24	25,11 km	2:09:49	5:10/km	43 m	72 %	83 %		54.72	62.63		182	1298 kcal	182 spm	1.06 m	17 °C	New Balance 1400 v6
	21.06 Fri	WA	20' warm-up	13:37	3,80 km	20:56	5:31/km	7 m	67 %	72 %		54.99	62.63		23	216 kcal	172 spm	1.06 m	20 °C	Nike Zoom Fly FK
		IT	4/69 - 12x 400 m ...	14:00	8,41 km	40:15	4:47/km	24 m	81 %	94 %		51.30	63.49		85	482 kcal	188 spm	1.11 m	20 °C	Nike Zoom Fly FK
		WA	20' cool down	14:51	4,01 km	21:30	5:22/km	9 m	75 %	79 %		49.13	62.27		35	271 kcal	176 spm	1.06 m	21 °C	Nike Zoom Fly FK
	22.06 Sat		BLACKROLL	08:08		20:22			41 %	51 %					5	95 kcal
	23.06 Sun	LL	5/69 - long run (...	07:39	30,05 km	2:35:52	5:11/km	95 m	73 %	88 %		53.05	62.99		244	1656 kcal	182 spm	1.06 m	17 °C	Adidas adizero Boston 7
	24.06 Mon	DL	6/69 - 47' easy	12:19	10,05 km	46:57	4:40/km	8 m	80 %	89 %		53.25	62.13		96	635 kcal	186 spm	1.15 m	29 °C	Saucony Fastwitch 8
	25.06 Tue	FS	7/69 - 10’ WU - F...	12:11	9,49 km	44:06	4:39/km	4 m	83 %	95 %		50.61	61.31		105	603 kcal	182 spm	1.18 m	32 °C	Nike Zoom Fly FK
	26.06 Wed		Langhantel Power-...	17:00		1:04:22			44 %	66 %					22	483 kcal	62 rpm
			Blackroll®Moves	18:13		1:03:03			41 %	64 %					16	294 kcal	58 rpm
	27.06 Thu	IT	8/69 - 2km WU, 6x...	12:11	12,41 km	57:32	4:38/km	4 m	79 %	93 %		54.23	62.61		117	684 kcal	186 spm	1.16 m	20 °C	New Balance 1400 v6
	28.06 Fri	DL	9/69 - 90' easy	13:22	18,33 km	1:29:39	4:53/km	67 m	74 %	82 %		56.02	62.71		142	1027 kcal	184 spm	1.11 m	21 °C	New Balance 1500 v5
	29.06 Sat	RG	10/69 - 70‘ recov...	06:32	13,28 km	1:09:12	5:13/km	61 m	69 %	75 %		57.01	62.71		86	665 kcal	184 spm	1.04 m	14 °C	Adidas adizero Boston 7
	30.06 Sun	LL	11/69 - 32 km @05...	07:17	32,05 km	2:46:17	5:11/km	107 m	75 %	91 %		51.08	61.88		282	1839 kcal	182 spm	1.06 m	21 °C	On Cloudflow
	01.07 Mon	DL	12/69 - 50' easy	12:13	10,30 km	51:02	4:57/km	13 m	71 %	77 %		58.75	61.93		69	561 kcal	182 spm	1.11 m	23 °C	On Cloudflow
	02.07 Tue		b2w	06:53	16,93 km	48:27	21,0 km/h	35 m	71 %	87 %				76 W	67	541 kcal			13 °C
		IT	13/69 - 2km WU, 5...	12:08	11,23 km	50:00	4:27/km	4 m	79 %	92 %		57.55	63.14		100	609 kcal	188 spm	1.19 m	21 °C	Nike Zoom Fly FK
			b2h	16:36	13,38 km	37:10	21,6 km/h	18 m	61 %	75 %				82 W	30	295 kcal			22 °C
	03.07 Wed		b2w	06:28	11,18 km	24:53	27,0 km/h	25 m	65 %	76 %				119 W	26	257 kcal			7 °C
			b2h	16:09	10,83 km	26:04	24,9 km/h	28 m	70 %	86 %				115 W	34	306 kcal			20 °C
		DL	10' Zeit bis Kurs...	16:37	2,05 km	8:58	4:22/km	8 m	78 %	87 %		59.61	63.14		17	120 kcal	192 spm	1.19 m	20 °C	Adidas adizero Boston 7
			Langhantel Power-...	17:00		1:00:30			45 %	67 %					21	454 kcal	65 rpm
			Blackroll®Moves	18:13		1:02:22			40 %	61 %					16	291 kcal	55 rpm
	04.07 Thu	RG	14/69 - 51' recov...	12:12	9,35 km	51:35	5:31/km	8 m	67 %	84 %		54.42	63.14		60	532 kcal	174 spm	1.04 m	19 °C	On Cloudflow
	05.07 Fri	DL	15/69 - 100' easy	16:57	20,59 km	1:40:45	4:54/km	60 m	73 %	84 %		57.56	63.22		148	1071 kcal	178 spm	1.15 m	26 °C	Nike Zoom Fly FK
	06.07 Sat	RG	33' recovery	16:23	6,30 km	33:14	5:17/km	18 m	66 %	70 %		59.28	63.22		35	325 kcal	174 spm	1.09 m	22 °C	On Cloudflow
	07.07 Sun	WA	Warm-Up	18:47	3,03 km	17:45	5:51/km	13 m	63 %	79 %		55.36	63.22		16	158 kcal	168 spm	1.02 m	17 °C	Nike Zoom Fly FK
		WK	16/69 - ZFS Münst...	19:30	10,00 km	37:43	3:46/km	21 m	90 %	96 %		58.04	63.04	405 W	113	553 kcal	198 spm	1.34 m	17 °C	Nike Zoom Fly FK
	08.07 Mon	DL	17/69 - 49' easy	12:08	10,43 km	49:13	4:43/km	18 m	75 %	80 %		57.33	63.13		81	638 kcal	184 spm	1.15 m	14 °C	On Cloudflow
	09.07 Tue	DL	18/69 - 53' easy	11:41	10,36 km	53:12	5:08/km	15 m	71 %	76 %		56.21	62.26		71	596 kcal	176 spm	1.11 m	16 °C	Adidas adizero Boston 7
	10.07 Wed		Langhantel Power-...	16:59		1:00:29			38 %	67 %					13	454 kcal	61 rpm
			Blackroll®Moves	18:12		1:03:02			35 %	62 %					10	294 kcal	59 rpm
	11.07 Thu	RG	19/69 - 57' recov...	12:11	10,30 km	57:26	5:35/km	8 m	67 %	77 %		54.21	61.59		65	562 kcal	170 spm	1.05 m	16 °C	On Cloudflow
	12.07 Fri	WA	Warm-up	13:45	5,22 km	28:04	5:23/km	21 m	67 %	77 %		56.90	61.85		32	279 kcal	172 spm	1.08 m	22 °C	Adidas adizero Boston 7
		TDL	20/69 - 12 km @MRT	14:22	12,06 km	49:50	4:08/km	16 m	89 %	94 %		52.77	61.56		143	786 kcal	188 spm	1.29 m	23 °C	Adidas adizero Boston 7
		WA	Cool down	15:14	3,30 km	17:40	5:21/km	13 m	79 %	83 %		45.69	61.10		34	245 kcal	182 spm	1.03 m	22 °C	Adidas adizero Boston 7
	13.07 Sat	DL	21/69 - 66' easy	09:29	13,31 km	1:06:02	4:58/km	64 m	72 %	83 %		57.79	61.66		93	742 kcal	184 spm	1.10 m	16 °C	Saucony Fastwitch 8
	14.07 Sun	LL	22/69 - 35 km @05...	07:39	35,15 km	3:02:04	5:11/km	80 m	69 %	84 %		56.72	61.92		237	1683 kcal	184 spm	1.05 m	13 °C	On Cloudflow
	15.07 Mon	DL	23/69 - 43' near ...	12:06	10,14 km	43:31	4:17/km	13 m	79 %	89 %		59.74	63.02		86	609 kcal	192 spm	1.21 m	14 °C	Adidas adizero Boston 7
	16.07 Tue	DL	24/69 - 100' easy	16:32	20,07 km	1:40:48	5:01/km	53 m	69 %	77 %		58.99	63.02		127	1007 kcal	182 spm	1.09 m	16 °C	On Cloudflow
	17.07 Wed	RG	25/69 - 53' recov...	12:07	10,35 km	53:07	5:08/km	13 m	66 %	71 %		60.66	63.02		58	506 kcal	176 spm	1.11 m	19 °C	Nike Zoom Fly FK
	18.07 Thu	IT	26/69 - 2 km WU -...	12:07	14,12 km	1:08:11	4:50/km	4 m	82 %	97 %		49.66	62.56		154	930 kcal	182 spm	1.14 m	23 °C	Nike Zoom Fly FK
	19.07 Fri		40' Blackroll & C...	15:24		40:01			52 %	75 %					21	187 kcal	64 rpm
	20.07 Sat	LL	27/69 - 35 km @30°C	12:37	35,55 km	2:55:53	4:57/km	110 m	81 %	87 %		48.81	61.38		371	2232 kcal	188 spm	1.08 m	28 °C	On Cloudflow
	21.07 Sun	RG	28/69 - 90‘ recov...	07:40	16,80 km	1:30:12	5:22/km	54 m	67 %	77 %		56.97	61.25		102	810 kcal	184 spm	1.01 m	17 °C	Saucony Fastwitch 8
	22.07 Mon	DL	29/69 - 54' medium	08:28	12,21 km	53:51	4:25/km	71 m	79 %	94 %		58.06	62.03		105	710 kcal	194 spm	1.17 m	17 °C	Adidas adizero Boston 7
			Blackroll & Core	10:05		35:01			43 %	67 %					10	163 kcal	51 rpm
	23.07 Tue	FS	30/69 - 20’ WU - ...	11:51	12,36 km	1:00:01	4:51/km	17 m	79 %	94 %		51.29	60.91		122	760 kcal	182 spm	1.13 m	28 °C	Nike Zoom Fly FK
	24.07 Wed	DL	31/69 - 64‘ easy	07:32	13,25 km	1:04:17	4:51/km	37 m	73 %	89 %		57.61	61.44		96	733 kcal	184 spm	1.12 m	23 °C	On Cloudflow
			Blackroll & Core	14:31		35:00			45 %	66 %					12	163 kcal	53 rpm
	25.07 Thu	TDL	32/69 - 20’ WU - ...	06:34	13,73 km	1:02:01	4:31/km	8 m	77 %	89 %		58.73	63.21		113	741 kcal	190 spm	1.17 m	20 °C	Nike Zoom Fly FK
	26.07 Fri	DL	30' shakin legs	17:28	6,47 km	30:10	4:40/km	10 m	76 %	83 %		57.62	63.44		51	397 kcal	186 spm	1.15 m	35 °C	Adidas adizero Boston 7
	27.07 Sat	DL	33/69 - 70' easy	06:50	14,12 km	1:09:51	4:57/km	13 m	72 %	76 %		57.73	63.58		96	771 kcal	190 spm	1.06 m	22 °C	Adidas adizero Boston 7
	28.07 Sun	DL	34/69 - 45' moder...	14:40	10,13 km	45:05	4:27/km	22 m	78 %	87 %		58.26	64.13		84	609 kcal	188 spm	1.20 m	24 °C	Nike Zoom Fly FK
	29.07 Mon	LL	35/69 - 31 km w/ ...	08:10	31,00 km	2:30:00	4:50/km	33 m	76 %	94 %		54.47	63.55		171	2200 kcal	188 spm	1.10 m	19 °C	Nike Zoom Fly FK
	30.07 Tue	RG	36/69 - 74' recov...	06:44	14,02 km	1:14:28	5:19/km	13 m	65 %	69 %		59.23	63.55		76	612 kcal	184 spm	1.02 m	18 °C	On Cloudflow
	31.07 Wed	DL	37/69 - 30' easy	07:27	7,01 km	31:41	4:31/km	8 m	74 %	83 %		62.16	64.88		48	408 kcal	192 spm	1.15 m	17 °C	On Cloudflow
	01.08 Thu	TDL	38/69 - 3 km WU, ...	16:32	20,50 km	1:30:27	4:25/km	37 m	81 %	89 %		56.14	64.92		193	1202 kcal	192 spm	1.18 m	20 °C	Nike Zoom Fly FK
	02.08 Fri	DL	39/69 - 50' easy	07:06	10,16 km	50:06	4:56/km	15 m	73 %	79 %		56.91	64.42		72	628 kcal	186 spm	1.09 m	18 °C	Adidas adizero Boston 7
	03.08 Sat	RG	40/69 - 56' recov...	07:01	10,61 km	56:02	5:17/km	12 m	70 %	77 %		54.79	63.76		71	593 kcal	184 spm	1.03 m	18 °C	On Cloudflow
	04.08 Sun	LL	41/69 - 34 km @04...	08:06	34,05 km	2:42:48	4:47/km	31 m	77 %	86 %		54.77	63.83		283	1875 kcal	190 spm	1.10 m	17 °C	On Cloudflow
	05.08 Mon	DL	42/69 - 51' easy	07:05	11,05 km	51:00	4:37/km	14 m	72 %	84 %		62.92	64.97		72	600 kcal	190 spm	1.14 m	19 °C	Adidas adizero Boston 7
	06.08 Tue	RG	43/69 - 65' recov...	06:54	12,75 km	1:05:06	5:06/km	13 m	67 %	92 %		59.89	64.47		76	639 kcal	184 spm	1.06 m	18 °C	Adidas adizero Boston 7
	07.08 Wed	DL	44/69 - 55' moder...	09:59	12,15 km	55:37	4:35/km	16 m	83 %	89 %		52.11	63.09		125	812 kcal	188 spm	1.16 m	19 °C	On Cloudflow
	08.08 Thu	WA	20' warmup	12:56	4,05 km	20:49	5:08/km	8 m	66 %	73 %		61.26	63.09		22	211 kcal	182 spm	1.07 m	20 °C	Nike Zoom Fly FK
		IT	45/69 - 8x Yasso8...	13:20	9,45 km	42:43	4:31/km		82 %	94 %		53.85	65.01		95	564 kcal	190 spm	1.16 m	19 °C	Nike Zoom Fly FK
		WA	12' cool down	14:08	2,38 km	12:19	5:11/km	5 m	77 %	83 %		49.88	63.55		21	175 kcal	186 spm	1.04 m	19 °C	Nike Zoom Fly FK
	09.08 Fri
	10.08 Sat	DL	46/69 - 51' progr...	16:05	12,07 km	51:14	4:15/km	33 m	80 %	89 %		60.08	65.49		104	732 kcal	188 spm	1.25 m	24 °C	Nike ZoomX Vaporfly NEXT%
	11.08 Sun	LL	47/69 - 35 km @04...	07:53	35,04 km	2:43:57	4:41/km	97 m	77 %	88 %		56.36	65.30		289	2007 kcal	190 spm	1.12 m	18 °C	Nike Zoom Fly FK
	12.08 Mon	RG	48/69 - 52' recov...	12:11	10,10 km	52:00	5:09/km	8 m	68 %	74 %		58.15	65.30		60	575 kcal	180 spm	1.08 m	23 °C	Saucony Fastwitch 8
	13.08 Tue	IT	49/69 - 2km WU, 4...	12:00	12,20 km	52:27	4:18/km	4 m	82 %	94 %		56.78	65.07		119	739 kcal	192 spm	1.21 m	17 °C	Nike Zoom Fly FK
			Langhantel Power-...	17:32		1:00:45			48 %	58 %					23	456 kcal	55 rpm
	14.08 Wed	DL	50/69 - 81' easy	16:44	16,03 km	1:21:01	5:03/km	30 m	75 %	83 %		53.19	63.75		127	985 kcal	182 spm	1.09 m	22 °C	On Cloudflow
	15.08 Thu	RG	51/69 - 50' recov...	12:09	9,20 km	50:16	5:28/km	13 m	66 %	75 %		56.16	63.32		54	492 kcal	176 spm	1.04 m	18 °C	Adidas adizero Boston 7
			Blackroll®Moves	17:30		1:00:01			49 %	69 %					26	280 kcal	51 rpm
	16.08 Fri		Startunterlagen f...	17:19	32,19 km	1:15:47	25,5 km/h	73 m	73 %	83 %				96 W	109	874 kcal			22 °C
	17.08 Sat	DL	52/69 - 38' easy ...	10:07	7,60 km	38:30	5:04/km	28 m	73 %	88 %		55.21	62.84		56	462 kcal	182 spm	1.08 m	20 °C	On Cloudflow
	18.08 Sun	WA	Warm-up	08:29	3,65 km	18:28	5:04/km	10 m	67 %	82 %		61.30	62.84		20	193 kcal	174 spm	1.14 m	15 °C	Nike ZoomX Vaporfly NEXT%
		WK	9. Hiltruper Halb...	09:01	21,20 km	1:22:06	3:52/km	38 m	89 %	94 %		57.23	63.97	403 W	232	1204 kcal	200 spm	1.29 m	14 °C	Nike ZoomX Vaporfly NEXT%
	19.08 Mon	RG	54/69 - 50' recov...	12:09	9,35 km	50:22	5:23/km	13 m	61 %	66 %		62.83	63.97		41	380 kcal	178 spm	1.04 m	20 °C	Nike Zoom Fly FK
	20.08 Tue	DL	55/69 - 98' easy	17:54	21,13 km	1:38:02	4:38/km	64 m	78 %	85 %		55.93	63.89		176	1256 kcal	188 spm	1.15 m	20 °C	On Cloudflow
	21.08 Wed	RG	56/69 - 50' recov...	12:10	9,31 km	50:02	5:22/km	12 m	67 %	71 %		56.77	63.89		54	481 kcal	180 spm	1.03 m	19 °C	Adidas adizero Boston 7
	22.08 Thu		b2w	07:06	11,82 km	33:47	21,0 km/h	26 m	63 %	82 %				73 W	32	320 kcal			12 °C
			b2h	16:26	14,20 km	40:06	21,2 km/h	40 m	58 %	81 %				81 W	29	303 kcal			26 °C
	23.08 Fri	WA	Warm-up	13:51	4,22 km	23:10	5:29/km	13 m	68 %	78 %		54.36	63.89		26	238 kcal	176 spm	1.03 m	27 °C	Nike Zoom Fly FK
		TDL	57/69 - 60' @MRT	14:22	14,56 km	1:00:17	4:08/km	22 m	92 %	97 %		50.25	62.66		193	988 kcal	192 spm	1.26 m	27 °C	Nike Zoom Fly FK
		WA	Cool down	15:31	1,21 km	6:54	5:42/km	4 m	79 %	91 %		42.16	62.31		13	93 kcal	176 spm	1.00 m	27 °C	Nike Zoom Fly FK
	24.08 Sat	DL	58/69 - 63‘ easy	09:43	13,09 km	1:03:02	4:49/km	63 m	86 %	105 %		46.02	61.97		178	836 kcal	188 spm	1.10 m	22 °C	Saucony Fastwitch 8
	25.08 Sun	LL	59/69 - 35 km @04...	07:26	35,10 km	2:48:16	4:48/km	165 m	79 %	98 %		52.80	61.95		322	1907 kcal	188 spm	1.11 m	26 °C	Nike Zoom Fly FK
	26.08 Mon	RG	60/69 - 50' recov...	12:11	9,30 km	50:24	5:25/km	16 m	69 %	81 %		53.63	60.55		64	530 kcal	176 spm	1.05 m	29 °C	Adidas adizero Boston 7
	27.08 Tue	FS	61/69 - 15' warm-...	12:06	6,50 km	30:10	4:38/km		79 %	97 %		54.61	61.13		62	385 kcal	182 spm	1.18 m	31 °C	On Cloudflow
		WA	10' cool down	12:38	2,07 km	10:14	4:57/km	4 m	90 %	93 %		41.65	60.11		30	156 kcal	182 spm	1.11 m	31 °C	On Cloudflow
	28.08 Wed		Langhantel Power-...	17:00		1:01:38			44 %	61 %					19	462 kcal	62 rpm
			Blackroll®Moves	18:11		1:03:55			48 %	66 %					25	298 kcal	60 rpm
	29.08 Thu	TDL	62/69 - 15' WU, 2...	12:03	9,48 km	40:14	4:15/km	4 m	82 %	96 %		58.24	62.03		92	551 kcal	188 spm	1.25 m	22 °C	Nike ZoomX Vaporfly NEXT%
	30.08 Fri	DL	63/69 - 45' easy	16:12	9,32 km	45:08	4:51/km	36 m	75 %	98 %		56.18	62.41		73	553 kcal	182 spm	1.13 m	25 °C	Adidas adizero Boston 7
	31.08 Sat	DL	64/69 - 2km WU, 1...	07:46	22,01 km	1:39:37	4:32/km	88 m	75 %	90 %		61.11	64.01		165	1161 kcal	192 spm	1.15 m	14 °C	Nike ZoomX Vaporfly NEXT%
	01.09 Sun	RG	65/69 - 76' recov...	07:44	14,30 km	1:16:42	5:22/km	52 m	75 %	100 %		49.53	63.17		140	802 kcal	182 spm	1.02 m	17 °C	On Cloudflow
	02.09 Mon	FS	66/69 - 48' easy ...	12:07	10,38 km	47:59	4:37/km	13 m	77 %	93 %		56.59	62.45		87	622 kcal	184 spm	1.18 m	17 °C	Nike Zoom Fly FK
	03.09 Tue
	04.09 Wed	IT	67/69 - 2 km WU, ...	12:06	10,01 km	45:28	4:33/km	5 m	84 %	97 %		51.58	61.67		110	612 kcal	184 spm	1.20 m	19 °C	Adidas adizero Boston 7
	05.09 Thu	RG	68/69 - 50' recov...	12:12	9,24 km	50:36	5:29/km	12 m	67 %	74 %		54.93	61.67		56	473 kcal	176 spm	1.04 m	18 °C	On Cloudflow
	06.09 Fri
	07.09 Sat	DL	69/69 - 25' easy ...	09:05	5,25 km	25:17	4:49/km	11 m	70 %	87 %		61.46	61.55		32	276 kcal	182 spm	1.14 m	13 °C	Nike Zoom Fly FK
	08.09 Sun	WK	Münster Marathon ...	09:00	42,55 km	2:51:36	4:02/km	131 m	83 %	95 %		60.51	63.76	383 W	386	2517 kcal	196 spm	1.27 m	12 °C	Nike ZoomX Vaporfly NEXT%
	09.09 Mon
	10.09 Tue	DL	lunch break	12:08	10,06 km	48:11	4:47/km	8 m	76 %	82 %		55.68	63.28		80	615 kcal	186 spm	1.12 m	17 °C	On Cloudflow
	11.09 Wed		Langhantel Power-...	16:59		1:01:47			47 %	67 %					22	463 kcal	54 rpm
			Blackroll®Moves	18:13		1:01:36			47 %	73 %					24	287 kcal	74 rpm
	12.09 Thu	RG	recovery	12:10	10,01 km	56:37	5:39/km	15 m	82 %	90 %		40.52	62.73		123	789 kcal	174 spm	1.02 m	19 °C	Saucony Fastwitch 8
	13.09 Fri	DL	just4fun	15:07	12,02 km	53:01	4:25/km	31 m	83 %	89 %		54.63	62.79		117	748 kcal	190 spm	1.19 m	21 °C	Nike Zoom Fly FK
	14.09 Sat
	15.09 Sun	LL	LG Ems meets LVO	07:44	21,11 km	1:52:48	5:21/km	77 m	70 %	80 %		54.18	62.03		144	1089 kcal	182 spm	1.03 m	2 °C	On Cloudflow
	16.09 Mon
	17.09 Tue
	18.09 Wed	RG	lunch break	12:05	7,25 km	44:00	6:04/km	2 m	63 %	68 %		52.61	62.03		14	645 kcal	166 spm	0.99 m	15 °C	Saucony Fastwitch 8
	19.09 Thu	IT	2 km WU - 5x 1 km...	12:05	9,00 km	39:12	4:21/km	5 m	84 %	97 %		54.32	62.09		96	536 kcal	190 spm	1.21 m	14 °C	Adidas adizero Boston 7
	20.09 Fri	FS	Fartlek	15:05	14,65 km	1:07:39	4:37/km	42 m	81 %	97 %		53.63	61.46		141	865 kcal	188 spm	1.15 m	18 °C	Nike Zoom Fly FK
	21.09 Sat	RG	52‘ recovery	08:23	10,21 km	51:53	5:05/km	36 m	69 %	73 %		58.73	61.46		63	499 kcal	184 spm	1.07 m	2 °C	On Cloudflow
	22.09 Sun	LL	Laufgruppe SC DJK	07:39	21,40 km	1:52:33	5:16/km	77 m	66 %	82 %		59.02	61.52		127	911 kcal	182 spm	1.04 m	12 °C	Nike Zoom Fly FK
	23.09 Mon	RG	lunch break	12:10	10,10 km	53:45	5:19/km	13 m	81 %	87 %		44.94	60.78		112	705 kcal	178 spm	1.06 m	17 °C	Adidas adizero Boston 7
	24.09 Tue	IT	10' WU, 3x 2k @10...	12:04	9,51 km	40:57	4:18/km	5 m	81 %	96 %		58.32	62.69		93	518 kcal	188 spm	1.24 m	19 °C	Nike ZoomX Vaporfly NEXT%
	25.09 Wed	RG	51‘ recovery	12:08	8,56 km	51:33	6:01/km	12 m	62 %	66 %		54.22	62.69		45	397 kcal	172 spm	0.97 m	16 °C	Saucony Fastwitch 8
			Blackroll®Moves	18:14		1:00:04			47 %	69 %					24	280 kcal	61 rpm
	26.09 Thu	RG	lunch break	12:11	8,50 km	47:52	5:38/km	12 m	62 %	80 %		58.91	62.69		41	355 kcal	170 spm	1.04 m	17 °C	Nike ZoomX Vaporfly NEXT%
	27.09 Fri	IT	1k easy, 3k @MRT,...	16:09	10,20 km	42:29	4:10/km	53 m	82 %	95 %		59.40	63.60		96	598 kcal	196 spm	1.22 m	19 °C	On Cloudflow
	28.09 Sat
	29.09 Sun	LL	LVO Marathontrain...	08:02	25,10 km	2:04:46	4:58/km	72 m	73 %	91 %		55.91	63.74		207	1378 kcal	182 spm	1.11 m	13 °C	Nike Zoom Fly FK
	30.09 Mon	RG	51' recovery	12:11	9,41 km	51:53	5:31/km	12 m	65 %	71 %		57.12	63.74		52	452 kcal	174 spm	1.04 m	16 °C	On Cloudflow
	01.10 Tue
	02.10 Wed
	03.10 Thu	WA	Warm-up	10:06	2,00 km	11:00	5:30/km		61 %	66 %		61.70	63.74		4	161 kcal	172 spm	1.06 m	7 °C	Nike ZoomX Vaporfly NEXT%
		WK	34. Beelener Volk...	10:15	10,00 km	37:16	3:44/km	28 m	93 %	96 %		56.23	63.56	422 W	124	547 kcal	204 spm	1.32 m	5 °C	Nike ZoomX Vaporfly NEXT%
	04.10 Fri
	05.10 Sat	DL	85' easy	07:37	18,22 km	1:24:51	4:39/km	53 m	77 %	85 %		56.18	63.64		152	1056 kcal	186 spm	1.15 m	4 °C	Nike Zoom Fly FK
	06.10 Sun	LL	LaLa zum Wolbecke...	07:39	24,24 km	2:12:47	5:29/km	63 m	64 %	79 %		58.78	63.37		129	1035 kcal	180 spm	1.01 m	4 °C	Adidas adizero Boston 7
	07.10 Mon	RG	50' recovery	12:12	9,35 km	50:38	5:25/km	12 m	66 %	74 %		57.31	63.37		53	483 kcal	174 spm	1.06 m	11 °C	New Balance 1500 v5
	08.10 Tue	TDL	36' tempo run	11:57	9,09 km	36:15	3:59/km	16 m	86 %	94 %		57.87	63.44		96	555 kcal	198 spm	1.27 m	13 °C	Saucony Fastwitch 8
	09.10 Wed		Langhantel Power-...	17:05		1:00:23			48 %	68 %					25	453 kcal	52 rpm
			Blackroll®Moves	18:14		1:02:43			43 %	58 %					18	293 kcal	59 rpm
	10.10 Thu	RG	45' recovery	12:10	8,40 km	45:13	5:23/km	16 m	72 %	78 %		51.59	61.53	268 W	64	526 kcal	174 spm	1.07 m	12 °C	On Cloudflow
	11.10 Fri
	12.10 Sat
	13.10 Sun	DL	Blåvandshuk Fyr (...	08:00	15,75 km	1:14:27	4:44/km	17 m	77 %	83 %		55.04	61.53	311 W	124	1032 kcal	186 spm	1.14 m	12 °C	Nike Zoom Fly FK
	14.10 Mon	LL	Oksby - Vejers - ...	07:45	23,23 km	1:43:19	4:27/km	20 m	77 %	88 %		59.32	63.37	336 W	186	1311 kcal	192 spm	1.17 m	12 °C	Nike Zoom Fly FK
	15.10 Tue	DL	Blåvand - Ho - Bl...	07:36	17,45 km	1:26:16	4:57/km	22 m	72 %	78 %		57.26	63.29	298 W	120	938 kcal	186 spm	1.09 m	13 °C	Nike Zoom Fly FK
			Strandspaziergang	10:20	8,00 km	1:44:12	4,6 km/h	10 m	46 %	76 %					37	471 kcal	58 rpm	0.66 m	13 °C
	16.10 Wed	RG	Blåvandshuk Fyr (...	07:51	10,80 km	52:43	4:53/km	17 m	72 %	92 %		58.73	63.77	304 W	76	591 kcal	186 spm	1.10 m	13 °C	Nike Zoom Fly FK
	17.10 Thu	DL	Blåvand - Ho Bugt...	07:48	20,05 km	1:35:51	4:47/km	22 m	72 %	81 %		59.66	64.06	311 W	135	1091 kcal	188 spm	1.11 m	12 °C	Nike Zoom Fly FK
	18.10 Fri	FS	Blåvandshuk Fyr ?...	07:45	11,63 km	57:22	4:56/km	20 m	71 %	92 %		58.54	64.18	297 W	77	635 kcal	186 spm	1.09 m	13 °C	Nike Zoom Fly FK
	19.10 Sat
	20.10 Sun	LL	Laufgruppe SC DJK	07:46	23,23 km	2:06:21	5:26/km	57 m	65 %	78 %		57.62	63.85	266 W	131	1053 kcal	180 spm	1.02 m	8 °C	New Balance 1500 v5
	21.10 Mon	DL	51' easy	12:12	10,33 km	51:01	4:56/km	8 m	69 %	75 %		60.64	63.85	296 W	62	556 kcal	182 spm	1.11 m	17 °C	Adidas adizero Boston 7
	22.10 Tue	FS	10' wu - Fartlek ...	12:16	8,44 km	40:02	4:45/km	8 m	79 %	93 %		52.75	63.84	323 W	72	552 kcal	188 spm	1.12 m	13 °C	On Cloudflow
	23.10 Wed		Langhantel Power-...	16:58		1:04:09			48 %	72 %					28	481 kcal	56 rpm
			Blackroll®Moves	18:15		1:00:00			48 %	60 %					21	280 kcal	48 rpm
	24.10 Thu	RG	46' recovery	12:12	8,28 km	46:42	5:38/km	9 m	67 %	72 %		53.47	63.84	252 W	34	685 kcal	176 spm	1.01 m	16 °C	Saucony Fastwitch 8
	25.10 Fri
	26.10 Sat	DL	72' easy	08:29	14,20 km	1:12:08	5:05/km	32 m	73 %	82 %		54.91	62.84	289 W	106	851 kcal	184 spm	1.07 m	14 °C	On Cloudflow
	27.10 Sun	LL	147' easy	07:39	28,07 km	2:26:48	5:14/km	105 m	71 %	87 %		55.11	61.88	279 W	198	1449 kcal	184 spm	1.04 m	6 °C	New Balance 890 v7
			Blackroll & Core	13:05		25:01		6 m	43 %	57 %					7	117 kcal
	28.10 Mon	RG	46' recovery	12:10	8,45 km	46:21	5:29/km	12 m	64 %	69 %		58.05	61.88	263 W	44	387 kcal	178 spm	1.02 m	7 °C	New Balance 890 v7
	29.10 Tue	WA	warm-up	12:01	2,00 km	9:50	4:55/km	2 m	62 %	68 %		69.75	61.88	301 W	3	144 kcal	176 spm	1.16 m	6 °C	Nike ZoomX Vaporfly NEXT%
		IT	2x 2 km @03:40 w/...	12:12	5,01 km	19:37	3:55/km	1 m	87 %	95 %		57.92	62.68	396 W	53	299 kcal	200 spm	1.28 m	6 °C	Nike ZoomX Vaporfly NEXT%
		WA	cool down	12:32	3,10 km	14:39	4:44/km	4 m	81 %	84 %		51.62	61.98	315 W	30	212 kcal	184 spm	1.15 m	7 °C	Nike ZoomX Vaporfly NEXT%
	30.10 Wed		Langhantel Power-...	17:00		1:00:01			48 %	70 %					24	450 kcal	58 rpm
			Blackroll®Moves	18:15		1:00:31			45 %	71 %					22	282 kcal	55 rpm
	31.10 Thu	RG	47' recovery	12:11	8,45 km	46:56	5:33/km	16 m	68 %	75 %		53.52	62.68	259 W	54	483 kcal	176 spm	1.02 m	3 °C	On Cloudflow
	01.11 Fri	DL	easy MLR	07:45	21,72 km	1:53:00	5:12/km	90 m	67 %	83 %		58.74	63.02	280 W	129	997 kcal	182 spm	1.06 m	-2 °C	Nike Zoom Fly FK
	02.11 Sat
	03.11 Sun	BL	1st training for ...	08:29	22,14 km	2:03:18	5:34/km	528 m	77 %	94 %		46.22	61.41	273 W	231	1435 kcal	180 spm	1.00 m	7 °C	New Balance 890 v7
	04.11 Mon	DL	48' easy	12:12	9,45 km	48:08	5:06/km	12 m	69 %	76 %		57.86	61.22	283 W	60	513 kcal	178 spm	1.10 m	12 °C	Nike Zoom Fly FK
	05.11 Tue	TDL	44' moderate	12:13	10,27 km	43:40	4:15/km	12 m	87 %	97 %		52.41	60.69	356 W	121	670 kcal	192 spm	1.22 m	7 °C	On Cloudflow
	06.11 Wed		Langhantel Power-...	17:01		1:00:34			49 %	67 %					27	454 kcal	53 rpm
			Blackroll®Moves	18:14		1:00:01			49 %	73 %					26	280 kcal	57 rpm
	07.11 Thu	DL	53' easy	05:22	10,33 km	52:42	5:06/km	32 m	77 %	83 %		50.21	59.93	284 W	93	669 kcal	184 spm	1.07 m	-2 °C	Saucony Fastwitch 8
	08.11 Fri	DL	MLR	15:05	21,18 km	1:40:54	4:46/km	75 m	80 %	89 %		52.15	59.86	313 W	200	1237 kcal	186 spm	1.13 m	6 °C	New Balance 890 v7
	09.11 Sat		Blackroll & Core	13:46		30:04		4 m	41 %	49 %					7	140 kcal
	10.11 Sun	LL	Laufgruppe SC DJK	07:42	22,23 km	1:52:46	5:04/km	118 m	69 %	80 %		58.99	60.32	287 W	138	955 kcal	182 spm	1.08 m	-7 °C	Adidas adizero Boston 7
	11.11 Mon	RG	52' recovery	12:09	9,23 km	51:58	5:38/km	12 m	65 %	76 %		55.14	60.32	251 W	53	445 kcal	176 spm	1.01 m	3 °C	Saucony Fastwitch 8
	12.11 Tue	RG	35' recovery	12:18	6,15 km	35:32	5:47/km	12 m	67 %	73 %		51.95	60.32	244 W	39	339 kcal	176 spm	0.98 m	3 °C	New Balance 1500 v5
	13.11 Wed
	14.11 Thu	DL	45' easy	12:13	8,34 km	44:49	5:22/km	16 m	73 %	80 %		50.72	59.39	269 W	67	514 kcal	178 spm	1.05 m	5 °C	Nike Zoom Fly FK
	15.11 Fri
	16.11 Sat	WA	Warm-up	09:39	3,01 km	16:05	5:21/km	17 m	74 %	91 %		50.68	59.06	268 W	24	188 kcal	176 spm	1.06 m	0 °C	Nike ZoomX Vaporfly NEXT%
		WK	A33-Lückenschluss...	10:11	10,03 km	38:25	3:50/km	63 m	95 %	100 %		52.57	59.33	411 W	139	620 kcal	202 spm	1.29 m	-1 °C	Nike ZoomX Vaporfly NEXT%
	17.11 Sun	LL	Entspannter Lauf ...	07:47	22,22 km	1:57:53	5:18/km	54 m	78 %	85 %		47.36	58.86	274 W	212	1333 kcal	184 spm	1.02 m	-6 °C	On Cloudflow
	18.11 Mon	RG	50' recovery	12:12	9,65 km	50:37	5:15/km	12 m	68 %	75 %		56.86	58.86	267 W	60	487 kcal	180 spm	1.06 m	2 °C	New Balance 890 v7
	19.11 Tue	TDL	6k progression run	12:04	6,33 km	26:59	4:16/km	12 m	87 %	96 %		52.30	59.08	355 W	74	394 kcal	192 spm	1.22 m	1 °C	Nike Zoom Fly FK
	20.11 Wed		Langhantel Power-...	17:00		1:00:01			49 %	72 %					26	450 kcal	67 rpm
			Blackroll®Moves	18:16		59:24			45 %	67 %					20	277 kcal	57 rpm
	21.11 Thu	DL	46' easy	12:03	9,56 km	46:21	4:51/km	12 m	82 %	87 %		49.45	58.81	302 W	99	618 kcal	186 spm	1.11 m	-1 °C	New Balance 1500 v5
	22.11 Fri	DL	70' easy	14:05	14,13 km	1:09:21	4:54/km	64 m	77 %	86 %		52.77	59.14	299 W	123	836 kcal	182 spm	1.12 m	5 °C	Nike Zoom Fly FK
	23.11 Sat
	24.11 Sun	LL	120‘ easy	07:42	23,04 km	2:00:50	5:15/km	60 m	71 %	87 %		54.33	59.92	278 W	167	1160 kcal	180 spm	1.06 m	-2 °C	New Balance FuelCell Rebel
	25.11 Mon
	26.11 Tue	DL	53' easy	07:00	11,11 km	52:59	4:46/km	79 m	75 %	80 %		57.52	60.45	310 W	84	615 kcal	184 spm	1.14 m	-1 °C	New Balance FuelCell Rebel
	27.11 Wed
	28.11 Thu	DL	Dickes B	06:58	13,14 km	1:00:06	4:34/km	54 m	78 %	84 %		56.46	61.04	323 W	111	759 kcal	186 spm	1.18 m	4 °C	Nike Zoom Fly FK
	29.11 Fri
	30.11 Sat	BL	Johannisberg - Ha...	11:34	26,13 km	2:24:32	5:32/km	670 m	82 %	93 %		43.31	59.37	276 W	313	1704 kcal	178 spm	1.02 m	-1 °C	New Balance Summit Unknown GTX
	01.12 Sun	RG	shakin legs	07:51	10,14 km	58:20	5:45/km	34 m	66 %	73 %		52.82	59.37	248 W	62	496 kcal	176 spm	0.99 m	-6 °C	On Cloudflow
		WA	warm-up	17:26	3,31 km	18:01	5:27/km	7 m	68 %	81 %		54.21	59.55	263 W	21	188 kcal	174 spm	1.06 m	-5 °C	Nike ZoomX Vaporfly NEXT%
		WK	30. Aaseelauf \| N...	18:00	10,02 km	38:58	3:53/km	56 m	91 %	96 %		55.10	60.53	404 W	121	595 kcal	196 spm	1.31 m	-6 °C	Nike ZoomX Vaporfly NEXT%
	02.12 Mon	DL	43' easy	12:12	8,43 km	42:48	5:05/km	16 m	77 %	87 %		50.92	60.03	289 W	74	534 kcal	180 spm	1.09 m	-2 °C	New Balance 1500 v5
	03.12 Tue
	04.12 Wed		Langhantel Power-...	16:59		1:01:44			49 %	71 %					27	463 kcal	56 rpm
			Blackroll®Moves	18:13		1:00:12			50 %	61 %					27	281 kcal	70 rpm
	05.12 Thu	DL	53' easy	08:06	10,70 km	52:54	4:57/km	44 m	82 %	90 %		48.08	59.20	301 W	117	734 kcal	186 spm	1.09 m	-7 °C	On Cloudflow
	06.12 Fri
	07.12 Sat	WA		14:33	2,55 km	11:56	4:41/km	7 m	78 %	89 %		54.79	59.25	316 W	22	156 kcal	180 spm	1.19 m	3 °C	Nike ZoomX Vaporfly NEXT%
		WK	Nikolauf \| Netto ...	14:59	5,04 km	18:28	3:40/km	12 m	94 %	99 %		55.75	59.80	431 W	65	299 kcal	202 spm	1.35 m	2 °C	Nike ZoomX Vaporfly NEXT%
	08.12 Sun	BL	Heimat Trail	09:08	24,10 km	2:17:06	5:41/km	616 m	75 %	88 %		47.30	58.52	267 W	219	1381 kcal	174 spm	1.01 m	0 °C	New Balance Summit Unknown GTX
	09.12 Mon
	10.12 Tue	IT	LVO Training - 8x...	18:02	12,12 km	1:05:50	5:26/km	120 m	75 %	96 %		49.14	58.54	273 W	114	710 kcal	176 spm	1.05 m	-3 °C	New Balance FuelCell Rebel
	11.12 Wed		Langhantel Power-...	17:00		1:00:06			46 %	67 %					21	451 kcal	58 rpm
			Blackroll®Moves	18:15		1:00:34			47 %	67 %					24	283 kcal	60 rpm
	12.12 Thu	DL	50' easy	12:11	10,54 km	50:04	4:45/km	16 m	77 %	84 %		55.25	59.36	312 W	88	613 kcal	180 spm	1.17 m	0 °C	Nike Zoom Fly FK
	13.12 Fri	DL	Hoher Hagen w/ Be...	14:51	15,66 km	1:17:40	4:58/km	171 m	78 %	87 %		51.52	58.97	299 W	146	938 kcal	178 spm	1.13 m	0 °C	On Cloudflow
	14.12 Sat
	15.12 Sun	DL	16km w/ Martin + ...	07:46	22,05 km	1:54:28	5:11/km	84 m	75 %	91 %		51.58	58.45	282 W	186	1265 kcal	180 spm	1.07 m	4 °C	New Balance FuelCell Rebel
	16.12 Mon		52' easy	12:12	10,52 km	52:09	4:57/km	16 m	73 %	80 %		56.53	59.30	297 W	74	576 kcal	178 spm	1.13 m	6 °C	On Cloudflow
	17.12 Tue	DL	LVO Training - 12...	18:01	18,50 km	1:40:30	5:26/km	461 m	75 %	95 %		49.57	58.78	280 W	171	1084 kcal	174 spm	1.06 m	11 °C	New Balance FuelCell Rebel
	18.12 Wed		Langhantel Power-...	17:00		1:00:05			47 %	72 %					24	451 kcal	57 rpm
			Blackroll®Moves	18:16		1:00:01			43 %	61 %					17	280 kcal	80 rpm
	19.12 Thu	DL	55' easy	12:01	10,64 km	54:49	5:09/km	12 m	72 %	82 %		54.40	59.19	283 W	77	604 kcal	178 spm	1.09 m	12 °C
	20.12 Fri
	21.12 Sat	DL	Aasee (3 Runden)	11:07	16,33 km	1:12:22	4:26/km	58 m	88 %	95 %		49.49	58.95	343 W	201	1086 kcal	186 spm	1.21 m	4 °C	Nike ZoomX Vaporfly NEXT%
	22.12 Sun	DL	95' easy	07:50	17,71 km	1:34:15	5:19/km	67 m	78 %	86 %		46.81	58.59	273 W	175	1126 kcal	180 spm	1.04 m	3 °C	Salomon Sense Ride 2
	23.12 Mon
	24.12 Tue	DL	Höxberg w/ Bernd	09:02	17,63 km	1:35:13	5:24/km	241 m	70 %	83 %		54.13	57.90	272 W	120	874 kcal	176 spm	1.05 m	0 °C	Salomon Sense Ride 2
	25.12 Wed
	26.12 Thu	RG	75' recovery	07:51	13,77 km	1:14:38	5:25/km	78 m	68 %	75 %		55.41	57.90	264 W	83	629 kcal	178 spm	1.04 m	-1 °C	New Balance FuelCell Rebel
	27.12 Fri
	28.12 Sat	LL	Hermannsweg (Biel...	08:41	60,83 km	6:59:59	6:54/km	1.366 m	71 %	85 %		39.65	56.24	210 W	565	3535 kcal	160 spm	0.91 m	-6 °C	Salomon Sense Ride 2
	29.12 Sun
	30.12 Mon
	31.12 Tue	DL	Silvesterlauf Alv...	14:05	10,01 km	49:35	4:57/km	17 m	75 %	86 %		54.00	57.62	295 W	78	554 kcal	182 spm	1.11 m	1 °C	Nike Zoom Fly FK
290x Laufen					3 745,71 km	12d 21:55:54	4:58/km	14.335 m	75 %	105 %		55.98	61.00	293 W	30918	214223 kcal	183 spm	1.10 m
18x Radfahren					244,33 km	10:47:18	22,6 km/h	545 m	67 %	92 %				91 W	749	6758 kcal
39x Blackroll						1d 12:36:42		18 m	45 %	88 %					777	10247 kcal	59 rpm
1x Sonstiges					0,55 km	20:04	1,6 km/h	1 m	32 %	41 %					2	32 kcal	75 rpm
33x Krafttraining						1d 09:44:30			47 %	78 %					800	15185 kcal	56 rpm
4x Wandern					24,63 km	5:30:31	4,5 km/h	416 m	43 %	76 %					97	1401 kcal	59 rpm	0.65 m

Total distance:	11 372,20 km	Number of activities:	1000x
Total duration:	45d 09:15:18

Activity data of jsteinku

January, 2019, 1. week